Healthy Menu Ideas for Winter: Menu 18
This healthy menu is based on a daily 2,000 calorie recommendation. Depending on your age, sex, and physical activity level, your calorie recommendation may vary. Children and less active adults tend to need fewer calories per day and very active teenagers and adults tend to need more calories per day. See Daily Recommendations for a Healthy, Balanced Diet
Tip: Eating small, frequent meals (including snacks) is important so adjust your calorie intake by increasing or decreasing your portion sizes at your main meals (breakfast, lunch, dinner).
Things to Remember …
Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein
| Meal |  |
Ingredients | |
Calories/Serving |
| Breakfast |  |
French Toast, Clementine, Milk French toast 2 slices whole wheat bread 1 egg, scrambled ¼ cup (2 oz) low-fat milk Dusting of powder sugar or cinnamon sugar 1 medium clementine 1 cup (8 oz) low-fat milk |
|
372 calories |
 |
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| Lunch | |
Chicken Salad, Yogurt, Apple Salad 3 oz chicken, skinless, cooked 2 cups greens (spinach, romaine, spring mix, etc.) 1 cup mixed vegetables (carrots, peppers, onions, etc.) 2 Tbsp salad dressing, low-fat 1 container (8 oz) yogurt, low-fat 1 medium apple 16 oz water |
|
520 calories |
|
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| Dinner | |
Easy Peasy Pasta, Garden Salad, Milk Easy Peasy Pasta Combine frozen peas, whole wheat pasta, ricotta and Parmesan cheese, parsley, olive oil, lemon zest, and grape tomatoes—ready in 20 minutes! See Recipe 1 ½ cups garden salad (greens, vegetables, nuts) 2 Tbsp salad dressing, low-fat 1 cup (8 oz) low-fat milk |
|
716 calories |
|
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| Snack #1 | |
Peanut Butter & Bananas 1 medium banana 1 Tbsp peanut butter, low-sodium 1 5-inch whole wheat pita, toasted Slice bananas, spread peanut butter on pita and top with sliced bananas. 16 oz water |
|
320 calories |
|
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| Snack #2 | |
Persimmon Sorbet 1 medium persimmon Video: How To Make Sorbet 16 oz water |
|
120 calories |
| Total Calories: 2,048 | ||
| % Fat: 20% % Saturated Fat: 6% % Carbohydrate: 59% % Protein: 21% |
Sodium: 1,902 mg Cholesterol: 300 mg Fiber: 46 g Vitamin A: 248% Vitamin C: 282% Calcium: 154% Iron: 75% |
Grains: 6 ¾ oz Vegetables: 4 cups Fruit: 4 cups Milk: 3 ½ cups Meat & Beans: 5 ½ oz |
Visit MyPlate.gov to determine your daily calorie recommendation.
- Protein: 10-35%
- Carbohydrates: 45-65%
- Fats: 20-35%
- Saturated fat: <10% of calories
- Total fat: <35% of calories (unless naturally occurring)
- Cholesterol: <300 mg
- Salt: <2,300 mg*
- Fiber: 28g/2,000 calories
- Water: 64 oz/day
*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.
This Week’s Healthy Menu Idea Archive
Fruit and Vegetable Recipe Search
Fruit & Vegetable Database
Getting Kids to Help You in the Kitchen
Ask The Expert About Fruits and Vegetables
